Boron may play a role in bone and hormone metabolism. Neither EFSA nor the US has set an intake value, only safe limits.
Calculator Official intake Study doses Best form Safety Sources
No intake value is set for boron, only a safe limit. Only study doses are shown.
These are doses tested in research, not personal advice. Some exceed the upper limit because they were short courses or given under medical care.
3 mg a day
A narrative review of 11 studies (594 people) suggests about 3 mg boron a day, alone or with other nutrients, to support bone. It is a narrative review, not a meta-analysis.
10 mg a day
In 8 healthy men, 10 mg boron a day for one week raised free testosterone and lowered estradiol and inflammation markers. One week, no placebo group: treat as a hint, not proof.
No best form
Why: Labels list elemental boron (from citrate, glycinate or other forms), which is what to compare.
Fruit (especially dried fruit), avocado, nuts, legumes, wine, coffee.
May change sex hormone levels; take care with hormone-sensitive conditions.
Stay under the safe limit: 10 mg a day in the EU, 20 mg in the US.
Pregnant, breastfeeding, on medication, or managing a health condition? Check with a doctor or pharmacist before starting a supplement.
Values checked: November 12, 2026.
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